Static Split Squat

https://vimeo.com/1074776366

Alternatives

  • Bulgarian Split Squat
  • Chair/Box Step-Ups
  • Wall Sit

Summary

The static split squat is a stationary lunge variation that isolates each leg to strengthen the quads, glutes, and hamstrings. It’s ideal for beginners or those working on balance and unilateral control.

Benefits of the Static Split Squat

  • Builds strength and stability in the quads
  • Enhances balance and unilateral coordination
  • Reduces compensation from dominant leg
  • Joint-friendly with low impact
  • Can be progressed with added weight

Static Split Squat Muscles Worked

  1. Primary: Quadriceps
  2. Secondary: Glutes, Hamstrings, Core

Instructions

  1. Stand in a split stance with one foot forward and the other back
  2. Lower your back knee toward the ground, keeping your torso upright
  3. Front knee should stay aligned over the ankle
  4. Push through the front heel to rise back up
  5. Maintain an even weight distribution
  6. Complete all reps on one side, then switch
  7. Keep core engaged throughout

Common Mistakes

  1. Letting front knee collapse inward
  2. Leaning too far forward or back
  3. Lifting the front heel off the ground
  4. Bouncing at the bottom of the rep
  5. Using too narrow of a stance